11 Helpful Tips for Nervous Flyers - from a Fellow Anxious Flyer

Love travelling but aren't exactly a fan of flying? Check out these practical tips you can use to help reduce anxiety and remain calm before and during your flight.

Man at airport watching plane on tarmac outside window

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Published 29 June 2023


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Love travelling but aren't exactly a fan of flying? Check out these practical tips you can use to help reduce anxiety and remain calm before and during your flight.


I am a walking paradox. I am passionate about travelling and work in the travel industry - but I hate flying. I am not referring to mild discomfort at some stage of the flight. No. I mean that flying can be a panic-inducing experience for me. People often tell me that flying is statistically the safest form of transport and that I am not alone in the fear (estimates range from 8-16% of people), but that never helps the situation.

Travel restrictions during the pandemic were a relief - I was happy to keep my feet firmly on the ground! Like many people, however, the traveller in me was desperate to explore again as soon as the world started opening up. Since my first post-pandemic flight in May 2022, I have taken on 18 different flights with the help of different strategies. If you are anything like me, check out these helpful tips to reduce anxiety and remain calm before and during your flight.

1) Tell your travel expert

When you’re ready to take the next step and opt to book a holiday through Flight Centre, our travel experts are there to ensure that you are taken care of each step of the way to make your journey as comfortable as possible. From a pep talk to notifying the airline on your behalf, your travel consultant will be there for you.

Fear of flying blog image - airport
Fear of flying blog image - airport
Fear of flying blog image - airport

2) Tell the airline ahead of time

Another hack for nervous flyers is to speak to the airline directly. Ahead of a trip to Barcelona in May 2022 - my first flight since 2019 - my partner alerted the airline about my being a nervous flyer.

They informed me of the Sunflower Lanyard, a scheme designed to alert staff at airports or onboard of hidden disabilities such as severe anxiety. Given the panic attack they witnessed me having beforehand, they could tell that I was a nervous flyer and did everything they could to make the process smoother.

Whether you have a more extreme reaction or struggle internally with flying, the Sunflower Lanyard scheme is helpful - plus, it exists in NZ and abroad.

Fear of flying blog image - legroom
Fear of flying blog image - legroom
Fear of flying blog image - legroom

3) Pick an aisle or extra legroom seat

Fear of flying can be linked to claustrophobia in some instances. Feeling comfortable, being able to move freely and getting up easily without feeling constricted can make all the difference in-flight.

So, be sure to ask your travel consultant for their flight recommendations and assistance with booking seats that ensure maximum comfort onboard.

4) Look after yourself before a flight

This might seem obvious, but on occasion, the pre-flight pint(s) might be a little too tempting to take the edge off the nerves. But realistically, you need to be taking care of yourself beforehand.

In the days leading up to the flight, make sure you exercise regularly, eat healthily and stay hydrated as much as possible. This will give your body  a head start in ensuring your comfort on the flight.

Fear of flying blog image - terminal
Fear of flying blog image - terminal
Fear of flying blog image - terminal

5) Arrive at the airport ahead of time

Sometimes, the stress of flying can be because of creeping anxiety about missing the actual flight. With post-pandemic travel challenges such as staff shortages and delays at check-in, bag drop or security, the airport experience may not always be smooth.

Additionally, airports can be intimidating places. As such, allow yourself plenty of time to overcome potential hurdles and enjoy a hassle-free experience.

I personally aim for three hours before a long-haul flight, or two hours before a short-haul flight. If it means browsing duty free for a while, so be it! At least it's less nerve-wracking than feeling rushed.

6) Book lounge access

So, the idea of browsing duty-free isn’t ticking your boxes? What about relaxing in the lounge beforehand instead? If it’s included in your ticket already, then amazing! But if it’s not, and you can afford it, book yourself into many of the options available worldwide.

Lounge access can give you a relaxing and peaceful start to your trip, with many including food, drinks, showers and quiet rooms to chill out. Considering that airports can be on the pricey side when it comes to food, drinks and other amenities, lounge access can provide more value for money.

Speak to your Flight Centre expert about lounge recommendations to suit your travel needs.

Fear of flying blog image - water bottle
Fear of flying blog image - water bottle
Fear of flying blog image - water bottle

7) Bring water

When I hit my mental panic button, drinking water helps me calm down. It regulates my breathing, curbs that dreaded "dry mouth, can’t swallow" sensation when I’m hyperventilating and provides comfort.

My best tip is to have a refillable water bottle you can use whether you're airside or onboard - an absolute travel must-have! Plus, it's a handy way to combat the dinky cups of water they tend to serve onboard nowadays.

8) Tell the cabin crew

The role of the cabin crew is to maintain the safety and comfort of the passengers on board - and that includes you. Some 10% of people have a form of flight-related anxiety, and crew can see hundreds of people per day.

They know how to keep a passenger calm when they are frightened, and everything unusual to you is normal for them. I’ve flown British Airways, Virgin Atlantic, Virgin Australia, Asiana, Ryanair, Easyjet and Wizzair since May 2022 and every single airline has had outstanding staff who have been able to make sure I’m doing okay, and willingly go that extra mile to ensure the comfort of a fearful flyer.

I’ve also gotten several free bottles of water (and sometimes something a little bit stronger) which beats the dinky cups mentioned above!

Fear of flying blog image - reading/listening
Fear of flying blog image - reading/listening
Fear of flying blog image - reading/listening

9) Do something to distract yourself

With seatback in-flight entertainment or wifi, it can be easy to distract yourself. However, not every airline offers that option, particularly on short-haul flights. Fortunately, we’re in a time where you can download entertainment onto your mobile phone or tablet before your flight, from music and podcasts to TV shows and movies.

Alternatively, bring a novel, magazine, or even a crossword book and enjoy. I have fond memories of flying with my mom, trying to figure out one crossword or the other!   

10) Download some "fear of flying" material

Check out Lovefly, a platform that offers help and complimentary materials such as podcasts and newsletters for nervous flyers.


here’s even a Facebook community where people give each other support and advice. Alternatively, conduct a simple Google search for other options out there.

Fear of flying blog image
Fear of flying blog image
Fear of flying blog image

11) Take a "Fear of Flying" course

If all else fails, book yourself on a Fear of Flying course where you can learn to de-mystify flying. You'll learn things like understanding the principles of flight, how an aircraft flies, what is air, what is lift, what is turbulence, how weather can impact, understanding the noises and smells of a normal flight, how airplane scheduled maintenance occurs, etc. 

I did a course and the next flight I took was the first time in 10 or so years that I hadn’t cried on a plane. Although not the cheapest option, my deciding factor was that enjoying travelling and not losing a day to complete mental exhaustion was priceless.

If you fly or have flown at any point while combating a fear of flying - well done! You have taken that first big step. Now it’s time for you to take the next step and keep going. You've got this - happy travelling!

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